28:42 RX (195#)

M/41/5’9”/195#

25:23 - intermediate option
212# body weight = 160# bench

165#, Rx 19:35

22:32
Row 1,000 meters
30 bench presses, 115#
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

22:00
55kg (3/4 of 74kg body weight)

M/33/5'7"/216lbs

[24:49]
216x0.75~165lbs
Row1K (4:29)
BenchPress 165lbs 30 (10,10,5,5)
Row1K (4:33)
BenchPress 165lbs 20 (10,5,3,2X)
Row1K (4:45) Adjusted headphones twice
BenchPress 165lbs 10 (5,5)

Tried to maintain (2:15) tempo pace on the rows. 2nd and 3rd rows were tough, felt my chest and triceps interfering. BenchPress weight is a medium weight, I will usually land between 215-235lbs for 3-5reps whenever I just lift. Have never sessioned BenchPress in a workout before. The bench volume got me. Went to failure in the 2nd round of bench and had to get rescued by a gym stranger. Could've hit 10 on the third round, but I didn't want to chance being rescued again. Quite gassed, but not redlined, but hit muscle failure. 

Enjoyed the push-pull combo. I sometimes will alternate bench and PullUps when just getting a slow lift in. I'll have to mess with push-pull combos like bench and CableRow in the future. All in all a good programming workout.

60 cal elliptical trainer
30 bench press, approx 80% bodyweight (55.5 kg) 71 kg bodyweight 
60 cal elliptical trainer
20 bench press
60 cal elliptical trainer
10 bench press

Time: 28:18

M/52/183

115#

20:46

20:18.  14 reps each round @ 175#

42M 5’9 172

Completed 11/17. RXd. 185lbs. 

29:58!

benching got brutal in the round of 20!

17:05 Scaled, 185lbs. (220lb BW)

31:32
*155# bench press

Intermediate 
24:48

20:52 rx
high-rep BW bench is rough!
M/54/175/5'11"

20:20 at 165 lb; this was an amazing wod!

195#...rough...48:11

Advance beginner scale 
*SDHP @33 lb BB [no rowing machine]  × 75 reps 
*2/3 BW Bench press =125 lbs
× 30/20/10 reps 

24:10 
Nice change up cardio/muscular endurance 
pull /push work 

M/38/190lbs
Beginner option rower set @ 10
11:00

Scaled : 18mn10s
run 800m
bench press DB 2x15 kgs

Do we keep the bench weight the same throughout? Or does the weight decrease after the round of 30?

Begnner 17:30
Bench Press 115lbs

30'00''

Beginner: 14:40. 1k run 5:33

M/43/#185
27:13 
row1: 3:57
row2: 3:48
row3: 3:51

M/43/185#
27:13

M/54/ 217 lbs
For time: 23:15 
Row 1,000 meters
30 bench presses, body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses
155 lbs 

RX 20231113
52 year old M 5’7 175#
21:49

M/39/165lbs/5'10"
22:21 rx

This was a fun one

No rower so subbed KB swing high pulls and used DB for the bench press

18.23

Bench press sets 
12-10-8
12-8
10

Time 20:52 intermediate scaling.

85% BW on Bench

row: 3:33
row: 3:37
row: 3:43

time: 33:40 

m/5’11/27/215 

M/31/200 lbs/5’10

Intermediate Option —-> 22:23

Bench Weight = 150

intermediaire
65kgs bench

17:15

26:30
Rx weight at 105#
Subbed 55cal bike for 1000m row

26:39. BW bench for round with 30, dropped 10kg for remainder (80 to 70kg).

Score: 18’59 ✅ RX
BW: 170 Lb / 77 Kgs 
Row: ~1:49-1:51

great workout 👌 💪 

Rxd 195lb
22:57

F/ 45 yrs/ 5’7”/ 175

22:29 at 3/4 BW - 130# 🫣

1000m/30kg
23:50
rowing: 04:00; 04:10; 04:19

30 cal bike
30 pushups
30 cal bike
20 pushups
30 cal bike
10 pushups

12:19

24:04
Rx but had to modified the barbell bench press with dumbbell bench press. 

39:00@190lbs

33:49 rx @225

choose to make it more of a strength workout and not worry about the time to much. 

22:49
75#

21:47
5:00 bike, 80 rpm, level 6
145 lbs

Rx @225lbs
28:13
Probably went too heavy, longest set was 4 reps and dropped it about 5 times. Rows took around 3:00

Rx 21:04 

bodyweight 175 

21:35 
Row 1,000 meters
30 bench presses, Dumbell Bench Press 100 Lbs
Row 1,000 meters
20 bench presses, DB BP 100 Lbs
Row 1,000 meters
10 bench presses, DB BP 100Lbs

Ran 800m 
85#
20:45

Beginner Option: 14:11
row: 800m
bench: 75lbs

19:28, 115#

For time:
Row 1,000 meters
30 bench presses @ 75lbs
60 Cal Bike 
20 bench presses @ 75lbs
Run 800 meters
10 bench presses @ 75lbs
TT: 19:00

24:23
205 on bench
Good reminder to lose weight and get stronger. Keep pushing 

18:09 scaled
rows @750m
push-ups to a bench 

20:51 @185
RX

My Training on Monday november 13 in the afternoon
For time:
Row 1,000 meters
30 Bench Ppresses, 132 lb
Row 1,000 meters
20 Bench Presses
Row 1,000 meters
10 Bench Presses
I completed the WOD in 20 minutes.
https://youtu.be/UB89O6JAlOs

9:28 - Beginner

115# bench with a 500m run as substitute.

Beginner - men's
20ish minutes
Bench 10, 2 x 5 ~ 10, 5 ~ 2 x 5

Rx- 19:54

bodyweight 165#

22:50 225lbs Rx

Rx
@215
30:56

Warmup: 5x5 Back Squats:
185-205-225-245-265

231113: Rx’d @ 175 lbs:  24:14

I had to break up BP more than expected. I thought rowing after squats would where I would be slow, but it was the BP that was the time-suck.

M/ 40y/ 175lbs/ 68”

f/43/128

24:05 (85# - scaled) 
Row: 4:10/4:07/4:10
30 Bench (10-5-6-6-3)
20 Bench (10-6-4)
10 Bench (10) 

Thanks, Dale! 

Rx: 18:41
weight 155

205lbs Bench

21:00 min

18:35 #55 (too light)

15:43

1000m row
50 push-ups 
1000m row
30 push-ups
1000m row
20 push-ups

Warm Up

AMRAP10
:30 Samson stretch
10 pvc ohs
10 pvc good morning
10 AbMat sit ups
10 db floor press (build in weight)
10 bw lunges

METCON (scaled)

For time:

Run +\-800m [outdoors, hilly]
30 db floor press [20/10] @ 50# dbs
Run +\-800m [outdoors, hilly]
20 db floor press [15/5] @ 50# dbs
Run +\-800m [outdoors, hilly]
10 db floor press [unbroken] @ 50# dbs

TT: 18:48

M // 50-54 // US

Scaled BP to 115# (~60% BW), otherwise Rx
19:40

Rows were 3:36, 3:41, 3:42 (C2, drag 5, 25-27 s/m).  BP were 10x10x7x3, 10x6x4, 10.  115# was all the loading my left elbow was going to handle today.  Had I done this at intermediate I would have broken the BP even more.  Motivation was a struggle today and the rows just gassed me - but that was the point like Chris said "Using endurance to challenge our pushing strength. And the other way around."

26:13:51

20:06
sub: push-ups 

20:37 - scaled
155lb (around 62%)

Scaled: 18:16
Row:1000m
Bench: 50kg


BW: 85kg

60 Kg

19:00

19:50 @125 (BW 155)

Used intermediate scale 235 BW so 175 bench. 19:02 good burner!

21:25

22:30 at 155, 75%

21:24 Rx
@ 195#
M/43/5'7"/195#

Back squats 5-5-5-5-5
165-185-195-195-165#

Scaled to 115# (3/4 BW) bench press
25:28

Can’t wait to see what my chest and shoulders feel like tomorrow. 

61/5’8”/155

Rx   18:05 at 165lbs.

Bodyweight = 161.5lbs.

Scaled to 2x50lb dumbbells bench press

17:21

23:28
bike erg 2000m instead of row
benched 85# (BW 150) 

Scaled/modified
AMRAP/For time:
5min burpees
30 deep parallete push ups 
5min burpees
20 deep parallete push ups 
5min burpees
10 deep parallete push ups 
Score:Time-20:30 Rounds/Reps-138reps

Rx 18:50
BW 175 lbs

110lbs = 70%~75% bw
19:36

M/BW 209#/ 31 yrs 
Total time 25:51
Completed as RX'd. Bench was 3x10/ 1X8, 2x6/ 1X10. The speed of my rows is something I still need work on.  Damper setting was 7 on the rower for this workout.  I'd appreciate any tips or videos to watch in order to learn more about the proper use of the rower.

1000m
195 bench
21:15

M/49/6'2"/180#

Scaled/modified bench press with 45# DB's the rest as rx'd 
18:03

16:25 beginner 55#

Beginner option: 22 01
135 lbs 

Intermediate #135 18:21
BW 174

Body weight 255
 used 225 for workout
24:58

M59, 195lbs
Used 185 lbs for bench.
Row times 3:48, 3:41, 3:51.
25:43 total

M/44/6'2"/200lbs

Scaled bench to 135 lbs, still made it very apparent is this a weakness that needs attention. 

19:31

Scaled to 165lb bench
Rows around a 2:00/500m pace
Bench:
8/8/6/5/3
8/6/4/2
6/4

23:40
BW 215

Scaled to
135# incline bp
else as rx
untimed
m/53/175

26:27 BW 182 lbs

Bench 5×6 ~ 4×5 ~ 2×5 

Globo wod: sub 800m run or 50 calories assault or echo bike for the row if a rower isn't available.  Dumbbells sub dumbbell bench presses at 65-80% bodyweight total weight for the dumbbells.  

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Using endurance to challenge our pushing strength. And the other way around. A movement relative to you.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
												x
HEAVY

MAIN DECISION
Do I want to do this thing as listed to test my fitness or do I want to scale it to get closer to what the fittest people would get?

STAMINA SCALE
Mush everything together into one round

SPEED SCALE
Do each station for time, rest as needed between

NEW TO CROSSFIT SCALE
4 rounds for time of:
Row 500 meters
25 push-ups

GENERAL FEAR LEVEL: 7